This month’s WOTM is a predominantly arms and core HIIT, which will be all done and dusted within 20mins!
The plan is to do each exercise for 30 seconds, rest for 15 seconds and then move on to the next exercise in the sequence. Remember to push yourself as hard as you can for the full 30 seconds to get the full benefit of a HIIT workout.
Once you’ve done all four exercises (that’s one complete circuit), rest then for 75 seconds and then repeat the whole circuit four times.
Plank commandos – start in a push up position, then lower one forearm to the ground and then the other. Next move back up to push up position, one arm at a time. Carry on for 30 seconds alternating your starting arm (watch this video to see the move in action https://www.youtube.com/watch?v=oForOWaOSEc)
Toe Taps – Lie faceup on mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet. Continue for the full 30 seconds, without rest!
Mountain climbers – assume a press up position so that your hands are under your shoulders with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and raise your knee as close to your chest as you can. Return to the starting position and do the same with your left leg. This is one rep and aim to do as many as you can, as fast as you can, for the 30 second intervals.
Shoulder taps (in plank) – Start in a high plank (so a push up position) then take one arm off and tap your opposite shoulder, whilst keeping your core super tight to maintain stability. Repeat with the other arm and carry on alternating for the 30 seconds.
Make sure to check in on the first Wednesday of every month for our WOTM – next month will be a full body toning circuit!